12 Week weight loss workout plan – Are you looking for an exercise program that is suitable for a novice exerciser? Are you looking for a step-by-step plan to help you reduce weight?
Here's a 12-week weight loss workout plan that includes everything you'll need, including:
- Cardio, strengthand flexibility
- Tips that will help you stay on the right path
- Week by week schedule that is easy to follow and organize
The program is straightforward, but it does not imply that it is simple. There will be ups and downs in every 12-week weight loss program. Some weeks will go well, while others will not—fluctuations are natural, and anticipating them can assist.
Every workout on this list is only a recommendation but you’ll have to pay attention to your body and do what's best for you. If anything doesn't work for you, you can always swap comparable routines. To get some exercise, go for a walk, ride your bike, hike with a buddy, or take your kids to the park for a game of tag.
If you've never worked out before, start with the fundamentals of cardio and weight training. You can swap tougher workouts for faster weight loss outcomes if you have some experience.
Week 1 Through Week 4
You'll pick from a variety of activities on most days of the week. You will have an additional activity to add to your routine on some days.
For the first day of beginning your 12 week weight loss workout plan you’ll have to pick your own cardio routine. It can be interval training for beginners or any other aerobic exercise and you’ll finish with some lower body stretches to improve flexibility.
On Tuesday you’ll need to either do a total body strength training which will engage your entire body or you’ll target your abs with some beginner abs exercises. Be careful not to overwork yourself so you can exercise the following day.
On Wednesday you’ll need to do more cardio exercises which can be by your own choice. You can pick any cardio activity you like and exercise for at least 20 minutes. Once you finish your cardio proceed with lower body stretches to make sure you are not too sore the next day.
Thursday is the day to activate your entire body and build strength so on this day you are going to do a total body strength workout. Activating each muscle in your body will help you burn more calories than ever and improve your overall strength.
Friday is another day for cardio training in the first few weeks of starting your workout plan. Choose a cardio exercise you love and do it for at least 20 minutes. Afterward immediately do some lower body stretches to maximize flexibility.
This is a day to activate your abs and start the journey to the 6 pack or flat stomach. Do some abs exercises and nothing else on Saturday.
Sunday is the day you need to rest and not workout at all. On this day your body will fully recover and grow so you’re going to be ready for the exercises that follow next week.
Week 5 Through Week 8
Increase your cardio time and try some new strength, cardio, core, and flexibility routines to spice things up. As always, take as many rest days as you need, and feel free to replace your own routines if none of these work for you.
Monday is still a day for cardio but this time you need to up your game and do more than just 20 minutes. After 4 weeks of exercises you can ramp up your workouts to at least 45 minutes to get a good calorie burn. Finish the workout with a complete body stretch to make sure you are not too sore the next day.
Tuesday is a day to workout your entire body and increase your overall strength. Choose exercises that will engage your entire body and challenge it sufficiently but also add some core strength and stretching exercises at the end of the workout.
Another day for cardio in your week. Pick a cardio activity that you can do for at least 30 minutes and finish with some lower body stretches to increase flexibility.
Thursday is a day for active rest and low-impact activities such as walking, foam rolling, and yoga can be used as active rest.
On Friday you are going to do strength training combined with cardio exercises. It’s best if you combine them in a circuit where you do a few cardio circuits and then a few strength circuits.
Saturday is a day for core exercises so you’ll be doing a complete core workout. You need to do exercises that will engage your core in different ways and increase your overall core strength.
Sunday in the weeks 5 through 8 is for light exercises such as walking for at least 10 minutes.
Week 9 Through 12
With new, lengthier aerobic routines and new total-body strength training, you'll be pushing things to the next level this week. You'll have new upper- and lower-body routines to help you grow lean muscle and test more muscle groups. New circuit training programs should be started in the weeks to follow, which are wonderful for saving time while also helping you burn more calories.
Monday is for cardio again and you can choose an activity you like. Just make sure you do it for at least 30 minutes or more because at this point you’ll need more time to burn more calories. Finish up the workout with a 10 minute yoga session.
On Tuesday you’ll do some strength exercises for the entire body but also balance and flexibility exercises. Do one set of each and finish the workout with some complete core exercises to maximize the results.
Wednesday is for cardio of your choice for at least 30 minutes followed by a complete body stretch exercises.
Thursdays are for active rest and you can do some yoga workout routine that isn’t too hard or challenging.
On Friday you are going to do a complete body strength workout again with some balance and flexibility exercises. At the end you need to do a complete core workout to engage your core and strengthen your entire body.
Another day for cardio of your choice followed by a 10 minute yoga session. At this point you are much stronger and more used to cardio and yoga so you’ll be able to complete the workout without any struggles.
Sunday is your rest day in these weeks. Make sure you take your time to let your body recover from the tough week and get it ready for the week that follows.
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